— Intro to False Grip. What is it and why do we use it?
6×3 False grip ring pull ups/Ring rows
3×8 Strict Ring dips

If false grip is new to you, your wrists may fatigue very quickly. Break up your sets as needed to keep your best possible false grip. You can also practice hanging from the rings with false grip.
Experienced athletes may opt to do weighted false grip ring pull ups & weighted dips.

Every 3 minutes for 12 minutes:
Run 400m (scaled — 250m)
Max set of strict pull ups
— Use a scale option for pull ups that allows you to get at least 7+ reps when you’re fresh. Banded, seated, or ring rows are all options.